WEEK OF SEPTEMBER 28 PRACTICES

WEEK OF SEPTEMBER 28 PRACTICES

MON -

ACTIVE WARMUP

2 MILE WARMUP RUN

2 MILE  VO2 MAX

RECORD YOUR TIMES

2 MILE COOL DOWN

LEG ELEVATIONS

TUE -

(UP TO) 7 MILE RECOVERY RUN
6 X 80 STRIDES WALK BACK
CORE

WED -

( UP TO)7 MILE RECOVERY RUN

LEG CIRCUITS

THU -

LIGHT STRETCH

LONG RUN - UP TO 9  MILES EASY 

FOR LESS EXPERIENCED RUNNERS GO ABOUT 6 OR MORE

FINISH WORKOUT WITHOUT STOPPING

 - SET A SPOT FOR WATER IF NEEDED HALFWAY

ELEVATE LEGS

CORE

UPDATED CHANGE FOR THURSDAY

LIGHT STRETCH

2 MILE WARMUP RUN -FIRST TWO MILES OF ACTUAL COURSE

2 X  (3 X 50 ACC - 50 FLOAT - 50 LIFT/POP (BALL OF FOOT) 5 MIN

2 MILE COOL DOWN

STRETCH BAND WORKOUT

CORE

LEG ELEVATIONS

FRI -

ACTIVE WARMUP

400 METER TIME TRIAL

(TELEPHONE POLE FARTLEK -
OR COUNTRY MILE -
 OR 5 MILES WITH 10 SECOND PICKUPS

LEG CIRCUITS (3 SETS) - LAST SETS FOR A WHILE

UPDATED CHANGE FOR FRIDAY DUE TO WEATHER - 30 MINUTE HIIT AT HOME

SAT -

LIGHT STRETCH

(UP TO)7 MILE RECOVERY RUN

(GO TO CHICOPEE STATE PARK AGAIN)

CORE

SUN -

RESTORATION DAY